CrossFit Bondi – CROSSFIT
Skill Work
Snatch
Snatch Skill
6 Min EMOM
Power Snatch + Hang Power Snatch
Strength Work
Stamina Squating
10 Min EMOM
Odd : 1 Front Squat
Even: 3 Back Squats
75% of 1RM Front Squat (Both Lifts)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP
30 Double Unders
10 DB Power Cleans (22.5/15 Kg)
30 Double Unders
10 DB Hang Squat Cleans
200 M Run
30 Double Unders
10 DB Push Presses
400 M Run
30 Double Unders
10 DB Reverse Lunges
600 M Run